Addressing Sleep Imbalances Naturally
We are back on daylight savings and for most of us, that means increased fatigue, sleep disturbances and brain fog for days, if not weeks on end. People who have relatively regulated sleep experience a minor disturbance twice per year, but for those who suffer from chronic sleep imbalances, this adds more fuel to an already raging fire.
What is a sleep imbalance? Sleep issues come in several forms including:
- Difficulties falling asleep
- Difficulties staying asleep
- Waking up frequently
- Poor overall sleep quality
- Waking up too early and not falling back to sleep
The causes of sleep imbalances are often multi-fold and difficult to pin down for many people, but there are generally a few smoking guns when we assess sleep disturbances in our patients.
Diet
A diet high in simple carbohydrates and sugar can lead to blood sugar imbalances that can have a significant impact on sleep. We recommend a diet rich in complex carbs, proteins and polyphenols which can improve melatonin production and reduce the risk of glucose spikes in the middle of the night.
Stress/cortisol imbalances
Stress is one of the biggest factors with sleep interruptions as elevated cortisol can cause one to feel awake even if their body is tired. Cortisol imbalances are often responsible for waking people up in the middle of the night and can make it difficult to fall back asleep. Meditation, deep breathing and gentle yoga can be excellent tools to release the stresses of the day.
Sleep hygiene
Screen-time before bed can be stimulating for the brain. While bluelight blocking is important, oftentimes it's the content on the screens that can put the brain in a heightened state, causing delayed sleep. Other factors of sleep hygiene include too many lights in the bedroom, warm temperatures and outside noises. Consider putting screens away at least 30 minutes before bed and experiment with a white noise machine to balance sounds in the room.
Inflammation
Inflammation can show up in a few ways that can impact sleep including pain, heat and overall discomfort. Chonic inflammation can be debilitating, and when it interferes with sleep, there is often a viscious cycle. Anti-inflammatory interventions like sauna, massage, turmeric, quercetin and increased omega 3 intake can help dampen inflammation and improve sleep over time.
Hormonal/neurotransmitter imbalances
Melatonin, estrogen, progesterone, testosterone and other hormones can all impact sleep and promote wakefulness at the wrong times. Neurotransmitters like GABA, serotonin, epinephrine and glutamate all have been indicated in sleep disorders. Hormone and neurotransmitter testing is an option for those who suspect this could be a factor on sleep issues.
At Sage, we can help get to the bottom of your sleep issues and finally get the rejuvenating and restorative sleep your body needs for optimal health and wellness.
Learn more about our practice by visiting https://www.sageintegrativehealth.com/.
Written by Dr. Wendy Romig
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